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Ice Therapy for Back Pain

Most people have experienced, at some point in their lives, back pain. The Mayo Clinic reports that in the United States, four out of five people do. Your back is composed of an intricate network of structures, made up of bone, ligaments, tendons, and cartilage-like pads called discs. Any one of these can lead to occasional or chronic back pain. One easy and common treatment for almost any cause of your pain is ice therapy.

  1. Simple Ice Therapy

    • If you have pain in your lower back, a compress of ice should provide you with some relief. A commercial ice pack or a bag of frozen vegetables works very well. Whatever you use, wrap it up in a towel or a bag and then a towel if it drips. Apply the compress by either gently pressing or sitting and leaning against it. Do this for 20 minutes at a time, at least four times a day until the pain subsides.

    Ice Massage

    • One form of ice therapy uses ice as an instrument for massage. Take a paper or Styrofoam cup and fill it with water, then place it in your freezer. After it's solid, peel back one side of the cup to open up the ice. As you lie on your stomach, place a pillow under your hips. Have someone else rub and massage the painful area with the ice.

      If you are alone, you can lie on your side and do the massage yourself. Apply the ice gently and in a circular motion. Focus on 6 inches at a time, around the painful area, and limit the massage to five minutes to avoid ice burn.

    Ice/Heat Therapy

    • Ice therapy used in conjunction with heat applications can relieve muscle strain in your back. Start with an ice compress, following the instructions for simple ice therapy. Then switch to a hot compress or heating pad after a few days. This will relax strained or sprained muscles.

    Things to Consider

    • If your back pain is the result of trauma, such as a fall or car accident, you need to seek medical help. Your condition may be more serious than you think. A fractured vertebrae can be a potentially life-threatening situation. If you have numbness in your arms or legs during episodes of back pain, you will need to see your doctor.

      If back pain is chronic or recurring, it's important to find out why. Some chronic back pain can be the result of a herniated disc that requires medical treatment.

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